Lets get it started.......again....again!

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June 30

Run
  • 1h 15m 30s
  • 6.57 miles
  • 11m 29s /Mi

W/U 2miles w/ Deb 12:58min/mile
M/S 4.07miles 9:30min/mile
tried to keep this somewhat easy, but caught myself pushing it at a few occasions.
C/D .5mile walk

June 29

Bike
  • 1h 23m 24s
  • 23.50 miles
  • 16.91 Mi/hr

Good ride.
Wanted to make sure it was easy on my legs as I have put in a lot of speed work this week. Originally planned to go twice as far, but with the high winds today I felt my legs could use the recovery time instead.

June 28

Run
  • 37m 45s
  • 3.75 miles
  • 10m 04s /Mi

W/U .75 mile run 8min
M/S Ran the Pipestem 3 mile mt bike trail, rolling hills. 27:12. Felt really good. Practiced running through discomfort rather than walking. I think this is an area that is missing in my racing as I tend to slow down when I get uncomfortable due to an overwhelming fear of not finishing the race. I push myself, but I'm thinking I may be able to go harder.
C/D 1 mile brisk walk

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    25
    25
    0
    0
  • ABS - Leg Raises, Flat Bench
    2
    15
    15
    0
    0

25 busdrivers

Abs little sore from earlier this week.

June 27

Bike
  • 1h 10m
  • 20.98 miles
  • 17.98 Mi/hr

Pyramids
W/U easy ride to Highway 281
-Avg speed @ this point 15.2-
M/S 1min hard/30sec easy
2min hard/30sec easy
3min hard/30sec easy
4min hard/30sec easy
5min hard/30sec easy
---Into the wind until now----
---avg speed @ turn 15.6 ----
4min hard/30sec easy
3min hard/30sec easy
2min hard/30sec easy
1min hard/30sec easy
-avg speed to this point 17.6
C/D easy ride back home

Swim
  • 50m
  • 1800.00 yards
  • -----

FIrst 20min at pool
Did 10X50 w/ 15sec RI
before getting kicked out as they were closing due to cool weather.
Second 30min in lake
1300 out and back course.
Windy and lots of waves.

June 26

Run
  • 31m 43s
  • 2.30 miles
  • 13m 48s /Mi

First run workout with Deb.
Did a mile warm-up of easy running and walking w/ Deb.

M/S 5X.23mile
1.41
1.37
1.36
1.44
1.40
C/D walked home with Deb

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    25
    25
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    15
    15
    0
    0

50 Busdrivers

Good workout today. Tried to run sprints in the grass at the kite field near the house but didn't feel confident about the footing so changed to the sidewalk. It was fun to have my wife out training with me. Be great to have her start doing tri's with me.

June 25

Bike
  • 1h 15m
  • 19.00 miles
  • 15.20 Mi/hr

Easy ride to pool and back home w/ some added mileage on the way there to spin the legs out and waste some time until the pool opened.
**Raised the seat on bike 1 inch** Will try for a while and see how it feels. Didn't feel I was getting close enough to full extension of hip and knee to get max power from my legs

Swim
  • 35m
  • 1000.00 yards
  • -----

W/U 300 6X50 10" RI
M/S 3X100 20" RI
C/D 100

Had planned to do 8X100, but with the change to a 50 yd pool, race yesterday, and increasing number of kids in the pool I chose to end it early

Wanted to recover from yesterday's race, yet begin training for the next one in six weeks. Tried to push it some, but remained conservative. Did some hills on the bike, but kept cadence high and didn't force my way up. Felt good on the flats and with the wind. YES, believe it or not we had wind in ND today, AGAIN. Currently at 26mph. I hate training in the wind!!!! But gives me a mental edge on windy race days. ***Disclaimer*** Wind is actually an all too common reality in ND. Comments rendered here may need to be taken with a grain of salt or at least some semblence of sarcasm.

June 24

Bike
  • 40m 12s
  • 13.00 miles
  • 19.40 Mi/hr

Chain fell off at bottom of big hill.

Run
  • 37m 33s
  • 4.00 miles
  • 09m 23s /Mi

Running = my nemesis

Swim
  • 09m 02s
  • 440.00 yards
  • 02m 01s /100 yards

Stuck behind slower swimmers at the start.

Overall not a bad race. Didn't meet all my goals, but was able to cut 11 minutes off of last year's time, an 8% improvement. Need to work on speed during the run, and sustainable speed on the bike. Swim improvements will come from more time in the water and better positioning at the start.

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ImTriing's Training Log


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